	Volume 7, Issue 2, Spring 2006

Stick with your physical activity program

Physical activity is important for everyone, but especially for people with diabetes. It can lower your glucose level and help your body use insulin better.

If you've tried an exercise program that didn't work, don't be too hard on yourself. Figure out what derailed you and get back on track.

Physical activity is something you need to continue throughout your life, so choose activities you enjoy. Don’t be afraid to try something new. You may find a hidden talent or new passion.

Set a routine. Aim for getting at least 30 minutes of physical activity most days. For example, go for a 30-minute walk at 9 a.m. Or, you can break it up into chunks. Go for a 15-minute walk in the morning and do 15 minutes of strength training in the afternoon.
Set specific and realistic goals. You can't go from no physical activity to walking 5 miles a day overnight. Start with small gains and slowly increase your goals.
Do your physical activity with a partner or friend. Support from someone who cares about you will help you stick with your new program. Having someone to talk with will also help the time seem to pass more quickly.
Choose activities you enjoy. Find several activities you can do all year, such as walking, bike riding, lifting weights or dancing, so you won’t get bored.
Keep a log of your activities and how long you did them each day.
Combine your activity with something fun. Ride a stationary bike or walk in place while you watch a TV show or listen to music or an audio book. Lift weights or do stretching during TV commercials.
Reward yourself for reaching goals. Buy a new CD or DVD, go to a movie, or treat yourself to new clothing. (Do not reward yourself with food or alcohol.)

Helpful tip

If you have not been physically active, talk with your health care provider before you start a program.

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Related Resources

Diabetes Condition Center: 'Muscle moving' means good diabetes control

Fitness: Exercising

Source: Allina Health System Press, Basic Skills for Living with Diabetes, dia-ahc-90196 (10/05)

First published: 04/12/2006
Last updated: 04/12/2006

Reviewed by: Mary Frederick, RN, diabetes program manager, Allina Medical Clinic; Paul Kleeberg, MD, medical director, Allina.com

Dialog: Living with Diabetes comes courtesy of Allina.com. Part of Allina Hospitals & Clinics, the Web site offers reliable health and wellness information, physician referral and other health resources, especially for people who live in Minnesota and western Wisconsin.

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